- Cristina Montoya, RD
Dill & Mushroom Egg Cups
Updated: Dec 4, 2019
Growing up in a small town in Colombia, eating red meat was a real luxury. My grandmother used to make a beef stew called "Sancocho" every weekend to give us a taste of meat. Little did I know that not having access to red meats all the time as a child would help me to adapt to a plant-based diet when my autoimmune diseases knocked me down.
Chicken and eggs were our main source of protein. As my Sjögren's Syndrome progresses, I have more difficulty swallowing crunchy foods. Eggs and cooked vegetables are always versatile, soft and delicious. I was hesitant to try eggs that could be stored to consume on later days, until I tried baking egg muffins. You can add any ingredients, especially those veggies you have in the fridge and had not had time or energy to cook. For these egg cups I used: mushrooms, fresh dill, frozen veggies, green onions.
Let's just go to the recipe:
Ingredients:
6 large eggs
2/3 cup homogenized milk or milk alternative*
1 cup frozen vegetables
1/2 cup mushrooms, chopped
4 tbsp fresh dill, chopped
1 green onion stalk, chopped
1/2 cup cheddar cheese, grated or vegan alternative *
black pepper, paprika and salt to taste
* I used Organic Silk Soy Milk for this recipe
Instructions:
Preheat oven at 350 degrees. Grease a 12-muffin tray with vegetable non-stick spray.
In a mixing bowl, whisk together the eggs, milk, paprika, salt and pepper. Add frozen vegetables, mushrooms, dill, green onions until thoroughly combined.
Pour the mixture into each of the muffin cups until each are filled.
Sprinkle each muffin cups with cheddar cheese
Bake for 20 minutes.
Serve right away or store in airtight container for up to four days in the fridge or up to one month in the freezer.
Arthritis Dietitian Tips:
Fill the muffin cups to 1/2 or 3/4 with the egg filling. The egg cups will rise in the oven.
Greasing your muffin tray is essential! You may use vegetable non-stick spray, olive oil, coconut oil, or avocado oil.
Allow 5 to 10 minutes for your egg cups to settle, then gently loosen up the edges with plastic spatula, so they can easily come out.
Double up the recipe and store the egg cups in the freezer for those days you need a protein boost at any time during the day.
#Glutenfree #lowfodmap #antiinflammatorydiet #homecooking #eggs #plantbasediet #sjogrenssyndrome #lowcarb
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